B-Vitamins and vitamin C are water soluble which means they are dissolved in water and as such the body secretes them in urine and sweat. Supplies are quickly exhausted so the these are the recommended daily allowances:

Despite only being needed
in the body in tiny amounts they are very important in daily nutrition:

Major Minerals

Potassium (g)

Chloride (g)

Sodium (g)

Phosphorus (g)

Magnesium (mg)

Men

4.7

2.3

1.5

1

400

Women

4.7

2.3

1.5

1

400

Pregnancy

4.7

2.3

1.5

1.3

450

Trace Minerals

Zinc (mg)

Iron (mg)

Iodine (mcg)

Selenium (mcg)

Chromium (mcg)

Men

15

8

150

55

35

Women

15

18

150

55

25

Pregnancy

15

27

150

60

30

Iron is the most common mineral deficiency and as
the table shows women are particularly at risk. Click here for more
details including symptoms to look out for.

Recommended Daily Allowances overall

The majority of our recommended daily allowances we can get through our diet if it's well balanced. For certain members of society supplementation may be advisable. These include the elderly, pregnant and those predisposed to certain illnesses like osteoporosis where calcium supplementation should be considered. As always see a physician for further advice.